7 Day Intermittent Fasting Diet Meal Plan – Overview
As we all have heard, the intermittent fasting diet has become very popular in recent years. But confusion can arise over how exactly to follow this diet.
The meal plan below will help you follow the intermittent fasting diet plan on a schedule that never fails.
Here is the Intermittent Fasting Diet Meal Plan
You may know that the intermittent fasting diet has become quite popular. Maybe we can even call this fasting meal plan a “health trend.”.
You may encounter information online saying that there is no specific meal plan for intermittent fasting.
This is not so wrong because people who follow the diet can continue their normal eating habits (also known as the eating window), provided that they do not eat outside of the specified hours.
Despite this, we have seen a need that those who want to follow this diet might have for a detailed guide. So, we have prepared a daily plan for you.
Before introducing you to this plan, let’s briefly examine the question of “what is an intermittent fasting diet” in the case of those who have just started researching this diet so that there is nothing we do not know.
What is Intermittent Fasting? How Does 16:8 Intermittent Fasting Meal Plan Work?
7 Day Intermittent fasting diet meal plan – All about the IF diet
The Intermittent fasting diet meal plan offers a time-restricted eating pattern.
So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours.
Some studies (although not conclusive) suggest that this method works by supporting the body’s internal clock, the circadian rhythm.
The easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep.
You can make the interval period (the 8-hour food-free part) coincide with the time of the day when you are active.
However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep, and weight loss.
So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water.
Apart from that, you can drink as much tea as you want (but make sure they are sugar-free).
Also, you can drink unsweetened coffee. But that’s all. You cannot consume anything that is not zero in calories.
In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster.
This applies to every diet you follow. Now let’s look at how we should eat in the intermittent fasting diet meal plan day by day.
According to ClevelandbLab intermittent fasting also helps lower blood sugar levels.
7 Day Intermittent Fasting Diet Meal Plan
You can find your suitable 16:8 setting by trial and error method. But the example clock arrangement here is one of them ideal for most people.
We started the eating time at 10 am. You can move forward 1-2 hours or backward 1-2 hours if you wish.
Day 1
10 am:
Breakfast
2 boiled eggs
1 slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
5 olives
1 slice of whole-wheat bread
1 tomato
1 cucumber
1 whole walnut
3 raw almonds
2 nuts
2 pm:
Snack
A quarter of an apple
Half a cup of skim milk
6 pm:
Dinner
A small bowl of any soup you like (you can choose from vegetable soups)
3 tablespoons of yogurt
1 bowl of lean salad
5 meatballs
1 slice of whole-wheat bread
Day 2
10 am:
Breakfast
Oats with Yogurt
2 tablespoons of oatmeal
3 tablespoons of yogurt
5 strawberries
1 tablespoon of chia
5 raw almonds
2 pm:
Snack
A small bowl of vanilla ice cream
6 pm:
Dinner
One serving of baked fish
A bowl of green salad (add 2 tablespoons of olive oil)
1 whole-grain bread
Day 3
10 am:
Breakfast
2 eggs fried in 1 tablespoon of olive oil
10 cherry tomatoes
2 tablespoons of white cheese
1 cup of unsweetened tea
2 pm:
Snack
1 banana
5 cherries
4 pm:
Snack
Mix 1 tablespoon of oat bran with 1 bowl of yogurt.
6 pm:
Dinner
2 kinds of Turkish side dishes
2 slices of whole-grain bread
For more Turkish side dishes, please see the Turkish Meze recipes page. Click the link, choose 2 of them and have them ready for your dinner.
Day 4
10 am:
Breakfast
A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
1 slice of whole-wheat bread
2 pm:
Snack
A glass of smoothie made of apples, raw almonds, and milk
6 pm:
Dinner
1 serving of boiled chicken breast
2 tablespoons of boiled chickpeas
3 tablespoons cooked brown rice
Day 5
10 am:
Breakfast
Toast with cheese
A cup of green tea
2 pm:
Snack
Avocado salad with cheese
6 pm:
Dinner
8 tablespoons of your favorite vegetable dish
4 tablespoons of boiled pasta
Buttermilk with mint leaves
Day 6
10 am:
Breakfast
2 fried eggs with vegetables
1 cucumber
5 olives
1 tablespoon of peanut butter
1 slice of whole-wheat bread
2 pm:
Snack
A medium peach or orange
6 pm:
Dinner
1 portion of steak
1 bowl of boiled potato salad
1 bowl of Greek yogurt
Day 7
10 am:
Breakfast
A large glass of smoothie with banana, milk, honey, and raw almonds
2 pm:
Snack
1 bowl of green salad with grilled chicken
6 pm:
Dinner
A bowl of vegetable soup
2 slices of pizza
Printable (PDF) Intermittent Fasting Diet Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 boiled eggs 1 slice of cheese (any kind of cheese you like. If it's one of the high-calorie ones, limit it to 1 tablespoon) 5 olives 1 slice of whole wheat bread 1 tomato 1 cucumber 1 whole walnut 3 raw almonds 2 nuts | Oats with Yogurt 2 tablespoons of oatmeal 3 tablespoons of yogurt 5 strawberries 1 tablespoon of chia 5 raw almonds | 2 eggs fried in 1 tablespoon olive oil 10 cherry tomatoes 2 tablespoons of white cheese 1 cup of unsweetened tea | A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper 1 slice of whole wheat bread | Toast with cheese A cup of green tea | 2 fried eggs with vegetables 1 cucumber 5 olives 1 tablespoon of peanut butter 1 slice of whole wheat bread | A large glass of smoothie with banana, milk, honey and raw almonds |
| Snack | Quarter of an apple Half a cup of skim milk | Small bowl of vanilla ice cream | 1 banana 5 cherries | A glass of smoothie made of apples, raw almonds and milk | Avocado salad with cheese | A medium peach or orange | 1 kase green salad with grilled chicken |
| Snack | Mix 1 tablespoon of oat bran with 1 bowl of yogurt. | ||||||
| Dinner | A small bowl of any soup you like (you can choose vegetable soups) 3 tablespoons of yogurt 1 bowl of lean salad 5 meatballs 1 slice of whole wheat bread | One serving of baked fish A bowl of green salad (add 2 tablespoons of olive oil) 1 whole grain bread | 2 kinds of Turkish side dishes 2 slices of whole grain bread | 1 serving of boiled chicken breast 2 tablespoons of boiled chickpeas 3 tablespoons cooked brown rice | 8 tablespoons of your favorite vegetable dish 4 tablespoons of boiled pasta Buttermilk with mint leaves | 1 portion of steak 1 bowl of boiled potato salad 1 bowl of Greek yogurt | A bowl of vegetable soup 2 slices of pizza |
References:
https://news.harvard.edu/gazette/
https://www.ncbi.nlm.nih.gov/pmc/
See Also:
5 Best Intermittent Fasting Apps
Intermittent Fasting During Breastfeeding
Printable 1200 Calorie Meal Plan
Low Cholesterol Meal Plan with Grocery List
3 Day Cleanse to Lose Belly Fat
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.